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Author Topic: Fat Turd's training log  (Read 9556 times)
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« Reply #25 on: March 27, 2007, 03:57:45 PM »

i haven't read bodyopus, but from mcdonald says in a sentence or less: bodyopus was low to zero carbs 5 days, with two days of massive carbups (around 12-15 grams of carbs per pound of lbm) and the training was very similar to german volume training.

the biggest differences that mcdonald changed is one day of massive carbup and one of normal carbup and the training goes (even though my weights don't show it) two days of super light and fast, one day of "medium" and one day of heavy training.  once i get used to the weights more i'll get closer to this.
i don't know yet about clen; i read both sides, some say it blows ephedrine out of the water, some say it doesn't compare; guess on how you respond to it and what quality you get.  i think i'll stick with ephedrine while it works, 12 weeks or so then i'll look into it.

winstrol's a pretty mild anabolic, taking it mostly to preserve any muscle i have while dieting, plus it's a semi mild dose.

pumpster:  for cardio, i won't do any for the first 4 weeks until the diet's spot on and i get my weights in order.  then i'll start by adding most likely hiit on off training days for 4 weeks and then add on 2 more moderate days on monday/tuesday (30min-1hr, depending on need).

what do you think of my setup?

I'm doing a kinda modified version of bodyopus but I'm going off of memory, I read it about 2 years ago.  Lots of carbs on the weekends and very low during the week.  I've lost about 9lbs in 3 weeks...I'm drinking 2 gallons of water a day as well and doing more cardio than ever.  I do use ephedrine and caffine right now but I don't like it very much, makes me light headed and I feel a little weak when I first take it.

Good luck and thanks for the answers.
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« Reply #26 on: March 27, 2007, 05:13:59 PM »

I'm doing a kinda modified version of bodyopus but I'm going off of memory, I read it about 2 years ago.  Lots of carbs on the weekends and very low during the week.  I've lost about 9lbs in 3 weeks...I'm drinking 2 gallons of water a week as well and doing more cardio than ever.  I do use ephedrine and caffine right now but I don't like it very much, makes me light headed and I feel a little weak when I first take it.

Good luck and thanks for the answers.

that's pretty good.  i'm shooting for about 2 lbs a week myself.
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« Reply #27 on: March 28, 2007, 08:41:31 PM »

Wednesday (3/28):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
100x15
100x15
100x15

dumbell row:
40x15
40x15
40x15

lateral raises (meltdown here for some reason):
10x15
10x15
10x11

calf raise:
35x15
35x15
35x15

barbell curl
50x15
50x15
50x10

tri pushdown:
85x15
85x15
85x15
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« Reply #28 on: March 28, 2007, 08:58:33 PM »

Nice log, u seem to absorb the info very well! I encourage you to stick to it, lyle mcdonald definitely knows what he's talking about- quite unlike the "Adonis" princinples that seem to be very much unfounded in science.
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« Reply #29 on: March 28, 2007, 08:58:46 PM »

well i failed cuz i honestly didn't care.
since my goals aren't really to be a massive roid monkey, so something like your physique would be more to my liking.  we'll see how this goes.  it's only been a week.

Good, ignore "adonis" and any negativity and go for it. This is the perfect time of the year, with 3 months to get in shape for summer, if you stay focused. Cool I started a plan to accomplish similar goals, with about the same time frame in mind. In other words, there's not much time left to cut corners.

As far as training, you definitely have room for cardio, it's not an ardous weight workout. In other words there's no excuse to wait 4 weeks to start cardio, if you're serious about getting in shape.

I'm old school on cardio, 5-6 days a week. Weight days you can do it before, after or at a separate time of day. You could do cardio less often for longer duration, as long as the weekly time about the same. I suspect daily cardio's slightly more effective but either way. I think it's better to start on it now though-the sooner you get used to cardio the faster it gets easier and creates benefits and fat loss.

As far as weights:

-Why do you have legs in the middle of upper bod work? Put the legs both thighs and calves together, and do them after upper body.

-IMO if you want to get in shape, do squats virtually all workouts, regular or hack. Just a lot better for the body overall than leg press, and a better conditioner.

-Rest time between sets a minute's ok, as is 30 seconds though it's severe. A minute max. between sets still works very well, unless you prefer the shorter rests. If you're doing cardio, it's not necessary to go with very short rests like this unless preferred.

-Triceps: also use lying behind the head extensions sometimes, to hit different areas. On pushdowns, use a close grip with elbows flared, more of a compound, more effective version.
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« Reply #30 on: March 29, 2007, 08:31:01 AM »

Good, ignore "adonis" and any negativity and go for it. This is the perfect time of the year, with 3 months to get in shape for summer, if you stay focused. Cool I started a plan to accomplish similar goals, with about the same time frame in mind. In other words, there's not much time left to cut corners.

As far as training, you definitely have room for cardio, it's not an ardous weight workout. In other words there's no excuse to wait 4 weeks to start cardio, if you're serious about getting in shape.

I'm old school on cardio, 5-6 days a week. Weight days you can do it before, after or at a separate time of day. You could do cardio less often for longer duration, as long as the weekly time about the same. I suspect daily cardio's slightly more effective but either way. I think it's better to start on it now though-the sooner you get used to cardio the faster it gets easier and creates benefits and fat loss.

As far as weights:

-Why do you have legs in the middle of upper bod work? Put the legs both thighs and calves together, and do them after upper body.

-IMO if you want to get in shape, do squats virtually all workouts, regular or hack. Just a lot better for the body overall than leg press, and a better conditioner.

-Rest time between sets a minute's ok, as is 30 seconds though it's severe. A minute max. between sets still works very well, unless you prefer the shorter rests. If you're doing cardio, it's not necessary to go with very short rests like this unless preferred.

-Triceps: also use lying behind the head extensions sometimes, to hit different areas. On pushdowns, use a close grip with elbows flared, more of a compound, more effective version.

well dude you read my mind.  i do plan on doing all of those eventually as i'm still getting used to the weights/moving them up & down.

the one thing i'm gonna listen to you on starting monday is cardio.  since i'm done in about 40 minutes and still have a little bit of energy left, i'm gonna start doing cardio.  so i'll start that two weeks earlier.
so starting monday im' gonna do moderate cardio on weight days (stepper or some crap for about 30 minutes to start with) then a type of hiit i got started on that i liked.  kind of like the bfl version, with upping intensity levels every minute.  i'll probably do that for 20 minutes and start at something super slow and then go up in intensity.
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« Reply #31 on: March 29, 2007, 08:42:05 PM »

Thursday (3/29):

leg press
320x8
320x8

leg curl
110x8
110x8

leg extension:
120x8
120x8

cybex seated leg curl:
50x8
50x8

calf raise:
55x12
55x12
55x12
55x12

bench press:
165x12
165x12

cable row:
115x8
115x8

incline bench:
135x8
135x8

lat pull (close grip):
120x8
120x8

lateral raise:
20x8
20x8

barbell curl
80x8
80x8

tri pushdown:
130x12
130x12

and then the 24 hour carb up starts.
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« Reply #32 on: March 29, 2007, 09:30:06 PM »

The Turd is growing!!!!!!!!!!!!
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« Reply #33 on: March 30, 2007, 04:02:42 PM »

well dude you read my mind.  i do plan on doing all of those eventually as i'm still getting used to the weights/moving them up & down.

the one thing i'm gonna listen to you on starting monday is cardio.  since i'm done in about 40 minutes and still have a little bit of energy left, i'm gonna start doing cardio.  so i'll start that two weeks earlier.
so starting monday im' gonna do moderate cardio on weight days (stepper or some crap for about 30 minutes to start with) then a type of hiit i got started on that i liked.  kind of like the bfl version, with upping intensity levels every minute.  i'll probably do that for 20 minutes and start at something super slow and then go up in intensity.

Turd,

Do cardio daily, less of it on weights days, and as you said go with lower intensity and longer time at first, slowly increasing the intensity over the next few weeks. If you try to go to intense on cardio before getting used to it, it's easy to give up on doing it.

On weight days, it also works to do some before and after the workout, both to make it easier and to use it as a good warmup for lifting.
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« Reply #34 on: March 30, 2007, 05:32:04 PM »



On weight days, it also works to do some before and after the workout, both to make it easier and to use it as a good warmup for lifting.

i've never tried this before.  but hey, why not?  i'll let you all know how it goes.  now i have to go eat the 1/2 lb hershey bar.
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« Reply #35 on: March 30, 2007, 06:24:41 PM »

i've never tried this before.  but hey, why not?  i'll let you all know how it goes.  now i have to go eat the 1/2 lb hershey bar.

i beat you to it. Today's was a nice slab o swiss chocolate. With some effort I think it's possible for you to increase your belly before the wedding.

Hope this helps
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« Reply #36 on: March 31, 2007, 04:39:15 PM »

Saturday (3/31):

hack squat:
230x6
230x6

calf raise:
100x6
100x6

bench press:
205x6
205x6

bent over row:
145x6
145x6

incline bench:
165x6
165x6

close grip lat pull:
165x6
165x6

leg press:
410x6
410x6

dumbell shoulder press:
60x6
60x6

lateral raise:
30x6
30x5

barbell curl:
100x6
100x6

close grip bench:
135x6
135x6

that's it for this week, workout wise.
sunday's off, then monday start over again, but this time adding cardio.
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« Reply #37 on: March 31, 2007, 04:44:30 PM »

Saturday (3/31):

hack squat:
230x6
230x6

calf raise:
100x6
100x6

bench press:
205x6
205x6

bent over row:
145x6
145x6

incline bench:
165x6
165x6

close grip lat pull:
165x6
165x6

leg press:
410x6
410x6

dumbell shoulder press:
60x6
60x6

lateral raise:
30x6
30x5

barbell curl:
100x6
100x6

close grip bench:
135x6
135x6

that's it for this week, workout wise.
sunday's off, then monday start over again, but this time adding cardio.

Not enough volume.

Why are you wasting your time?
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« Reply #38 on: April 02, 2007, 03:22:50 PM »

Not enough volume.

Why are you wasting your time?

it's supposed to be a "heavy day".
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« Reply #39 on: April 02, 2007, 06:08:20 PM »

Monday (4/2):

leg press
200x15
200x15
200x15

leg curl
60x15
60x15
60x15

incline bench:
115x15
115x15
115X10

dumbell row:
40x15
40x15
40x15

lateral raises:
10x15
10x15
10x15

calf raise:
45x15
45x15
45x15

barbell curl
50x15
50x15
50x10

tri pushdown:
85x15
85x15
85x15
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« Reply #40 on: April 02, 2007, 06:10:16 PM »

here's some bashing material:

2 week "comparison", i look the same to me.  i fucked up on the back photos, i can't capture that magical angle anymore:



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« Reply #41 on: April 02, 2007, 06:57:45 PM »

weight difference?
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« Reply #42 on: April 04, 2007, 08:24:51 PM »

Wednesday (4/4):

leg press
230x15
230x15
230x15

leg curl
65x15
65x15
65x15

incline bench:
105x15
105x15
105x11

dumbell row:
45x15
45x15
45x15

lateral raises (meltdown here for some reason):
10x15
10x15
10x15

calf raise:
40x15
40x15
40x15

barbell curl
50x15
50x12
50x5

tri pushdown:
100x15
100x15
100x15

looks like i'm getting stronger (adjusting) on some, getting weaker on other parts.  that's to be expected cuz i'm low carbing it.  not really concerned about it, as long as i'm getting stronger on saturdays (heavy, carbed up days).

looks like no cardio this week; i'm still trying to figure out when/how to do it, but next monday for sure it's starting.
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« Reply #43 on: April 04, 2007, 08:36:16 PM »

The cardio should quickly become a daily thing if the idea's to seriously try to lose weight. Max. 1-2 days a week without cardio.

The least gruelling way to build up cardio IMO is to start with very low intensity for a long period of cardio 30-40 minutes/day minimum, then slowly increase the intensity over coming weeks while keeping the time the same. Easier IMO than trying to go high intensity cardio for short bursts while out of shape. Just my opinion, others may find the opposite.
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« Reply #44 on: April 06, 2007, 07:36:08 PM »

Friday (4/6):

leg press
340x8
340x8

leg curl
115x8
115x8

leg extension:
144x8
144x8

cybex seated leg curl:
90x8
90x8

calf raise:
60x12
60x12
60x12
60x12

bench press:
175x12
175x12

cable row:
130x8
130x8

incline bench:
145x8
145x8

lat pull (close grip):
135x8
135x8

lateral raise:
25x8
25x8

barbell curl
85x8
85x8

tri pushdown:
145x12
145x12

I didn't have time to go yesterday, so I went tonight. Got done quicker, there was no one there but some fatties.
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« Reply #45 on: April 06, 2007, 07:39:59 PM »

The cardio should quickly become a daily thing if the idea's to seriously try to lose weight. Max. 1-2 days a week without cardio.

The least gruelling way to build up cardio IMO is to start with very low intensity for a long period of cardio 30-40 minutes/day minimum, then slowly increase the intensity over coming weeks while keeping the time the same. Easier IMO than trying to go high intensity cardio for short bursts while out of shape. Just my opinion, others may find the opposite.

oh brother, i bet you're the type of guy..

yeah, i hear you.  doesn't seem to matter for me either way, so on lifting days i'm gonna start with 20 minutes of moderate (4x/week) and then i'll do 2 days of 20 minutes of hiit type.  i'm still gonna take sundays off, i need a physical and mental break.  i'll go up 10 minutes on moderate days every week til i hit an hour and i'm gonna work to 2.5 miles on the treadmill on non lifting days, then i'll figure out where to go from there (all starting monday).
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« Reply #46 on: April 08, 2007, 03:09:16 PM »

Sunday (4/8):
i was a day behind this week, but caught up today, so i'll be good to go again on Monday, this time with cardio.


hack squat:
250x6
250x6

calf raise:
135x6
135x6

bench press:
215x6
215x6

bent over row:
155x6
155x6

incline bench:
175x6
175x6

close grip lat pull:
195x6
195x6

leg press:
430x6
430x6

dumbell shoulder press:
65x6
65x6

lateral raise:
30x6
30x6

barbell curl:
105x6
105x4

close grip bench:
145x6
145x6
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« Reply #47 on: April 09, 2007, 07:22:45 PM »

Monday (4/9):

leg press
220x15
220x15
220x15

leg curl
70x15
70x15
70x15

incline bench:
115x15
115x15
115X10

dumbell row:
45x15
45x15
45x15

lateral raises:
did shoulder press machine, some weird one 3 x 30 x 15, some "circuit training" class was hogging all the light weights

calf raise:
55x15
55x15
55x15

barbell curl
50x15
50x15
50x9

tri pushdown:
100x15
100x15
100x15

CARDIO: 1 mile at 4.8 mph/ 12:30 mile, 165 cal.  will go up either .2 miles or .1 in speed with every run to make it easy on myself so i don't think about it too much.
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« Reply #48 on: April 13, 2007, 07:58:35 PM »

Thursday (4/12):

leg press
250x15
250x15
250x15

technogym leg curl - this thing gave me a super sexy ham workout, will use it from now on
60x15
60x15
60x15

incline bench:
105x15
105x15
105X10

dumbell row:
55x15
55x15
55x13

lateral raises:
12.5x15
12.5x15
12.5x15

calf raise:
45x15
45x15
45x15

barbell curl
50x15
50x10
50x8

tri pushdown:
115x15
115x15
115x15

CARDIO: 1 mile at 4.9 mph/ 12:16 mile, 164 cal. 
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« Reply #49 on: April 13, 2007, 08:02:48 PM »

Friday (4/13):

leg press
360x8
360x8

technogym leg curl
90x8
90x8

leg extension:
156x8
156x8

cybex seated leg curl:
90x8
90x8

calf raise:
70x12
70x12
70x12
70x12

bench press:
185x12
185x12

cable row:
145x8
145x8

incline bench:
155x8
155x8

lat pull (close grip):
150x8
150x8

lateral raise:
25x8
25x8

barbell curl
90x8
90x5

tri pushdown:
160x12
160x12

cardio - ate a shitload before i went to the gym, started cramping about 2 minutes into the run.  did about half mile at 4.9 mph, then went up .1 every 15 seconds. final time 11:26 mile, 164 cal.
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